When I first introduce kettlebells to my clients they are often terrified and don’t know what to expect. I tell them kettlebells are one of the most effective ways to build strength, endurance and cardiovascular fitness because of their unique shape.
As the center of gravity in a kettlebell is below the handle, it requires more stabilization, so it engages your arm, leg, shoulder, back and abdominal muscles. The pull on your muscles makes them stronger, while the additional forces on the joints and bones puts pressure on the bones, in turn strengthening them and stimulating new bone cell growth, according to research.
Not sure where to start with kettlebell training? Try my four-move circuit, which offers a full-body workout with just one bell.
How to do the beginner kettlebell workout for strong core and stability
- Kettlebell swing 3x10 on each side
- Kettlebell windmill 3x10 on each side
- Kneeling kettlebell wood chops 3x10 on each side
- Plank kettlebell pull-thru 3x10 on each side
Before you start the main workout, do a five to 10-minute warm-up to increase your heart rate and get the blood pumping to deliver oxygen to the muscles about to get to work.
Perform the exercises as three straight sets, resting for 30 seconds between each side and round. Once you’ve completed your left and right side and all three sets of a move, continue to the next exercise.
Complete the workout with five to 10 minutes of stretches. If you need some inspiration or ideas about what to do, check out our stretching guide. And if you’ve never done the exercises in this workout, scroll down for a quick explanation of how to perform each one.
1. Kettlebell swing
Sets: 3 Reps: 10 on each side
- Stand with feet shoulder-width apart, with the kettlebell in front of you. Push the heels into the floor, brace the core and bend down by hinging at the hips so your chest is diagonal to the floor.
- Grab the kettlebell with both hands and swing it back between the legs. As you lift it back out in front of you, snap your hips forward, squeeze your glutes (buttock muscles) and use the momentum to swing the kettlebell up to chest height.
- Control the kettlebell’s freefall back down as the kettlebell swings back between the legs. Repeat for your next rep.
Kettlebell windmill
Sets: 3 Reps: 10 on each side
- Start with feet wide apart at a 45° angle and a kettlebell in one hand. Hold the kettlebell overhead with your right hand, keeping the arm vertical and wrist straight.
- Load the right hip, by pushing it out and away behind you. This will cause your torso to twist to a 45° angle.
- Keep your left arm long and resting on your inner thigh. Look up towards the kettlebell and begin to slide your left arm along your leg towards the floor. Your right leg remains straight throughout the movement, but you can maintain a very slight soft bend to your left leg. Your spine will rotate slightly as you move down.
- Pause at the bottom of the move then push back to your starting position. If you are new to the move or find it a bit wobbly practice first without a kettlebell.
Kneeling kettlebell wood chop
Sets: 3 Reps: 10
- Kneel on your right leg with your other leg at a 90-degree angle in front of you. If you have bad knees, put a cushion underneath for support.
- Hold the kettlebell with both hands at the side of your right hip, with your arms extended.
- Bring the kettlebell up diagonally across your body and over your shoulder with your elbows slightly bent, rotating your torso while keeping your lower body straight. Imagine you are making one half of the letter X as you bring the weight up from your hip to over your shoulder. Then move back to start again.
Plank kettlebell pull-thru
Sets: 3 Reps: 10
- Start in a high plank position with shoulders over your wrists and legs hip-width apart.
- Put the kettlebell on the mat next to your left hand, then reach under your body with your right hand and pull the weight over to your right. Try to keep your hips facing the floor.
- Reverse the move with the other hand returning the kettlebell to the original position. Repeat.
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